Sports-Injury Prevention Chapter 4 Sports-Injury Prevention

Sport Injury Prevention Prevention of sport related injuries must be a priority for everyone involved in organized sports, particularly coaches, officials, administrators, sports medicine personnel, athletes and their parents. Every effort should be made to reduce the likelihood of injury. The following techniques will be discussed: Injury risks: Intrinsic and extrinsic Physical conditioning Preparticipation physical exams

Causative Factors in Injury (Taimela, Kujala, & Osterman, 1990) Intrinsic factors Age, gender, body size Injury history Fitness level, muscle strength and imbalances Ligamentous laxity Flexibility Skill level Psychological state, overall intelligence

Causative Factors in Injury Extrinsic factors Equipment and facilities Environment Type of activity Conditioning errors Officiating Coaching

Intervention Strategies The following are successful intervention strategies designed to prevent sports injury: Regular inspections of protective equipment and athletic facilities. Athletes in high-risk sports MUST be educated about inherent hazards and intrinsic risks. Athletes must also undergo a preparticipation physical exam (PPE) designed to identify risk factors.

Modification of Extrinsic Risk Factors Coaching personnel and administrators MUST monitor these factors. Practice/competition environmental conditions, especially heat and humidity, must be assessed. Indoor/Outdoor facilities must be designed, maintained, and frequently inspected for safety. Protective Equipment

Modification of Extrinsic Factors Facilities Outdoor facilities: grass and turf fields, safety fences, batting cages, location of dugouts, soccer goal construction, water and sanitation facilities, and EMS access routes. Indoor facilities: lighting, playing surfaces, room dimensions, weight equipment. Locker rooms and shower facilities should be designed for safe movement, adequate ventilation, lighting with nonskid floors

Modification of Extrinsic Factors Protective Equipment Virtually all sports can benefit from the use of some form of safety equipment. Protective equipment plays a vital role in the prevention of injury. Helmets, Pads, Facemasks, Mouthguards, Shin guards and Shoes All should be inspected regularly according to national standards.

Pre-participation medical evaluation (PPE) Primary purpose is to identify preexisting injury risk factors or preexisting injuries/diseases. National Collegiate Athletic Association (NCAA) and the National Federation of State High School Associations (NFHS) have developed and implemented guidelines regarding medical evaluations

Pre-participation medical evaluation (PPE) NCAA Guideline 1B PPE is required upon entrance into athletic program also requiring a sickle cell solubility test; thereafter, annual updated medical history unless additional medical exam is warranted based on the updated history. (NCAA, 2012) NFSH policy Recommends a yearly medical evaluation prior to participation in interscholastic sports. (Kurowski & Chandran, 2000)

PPEs In an effort to improve the overall quality of PPEs nationally, a consortium of professional medical organizations developed and published a comprehensive set of guidelines American Academy of Family Physicians American Academy of Pediatrics American College of Sports Medicine American Medical Society for Sports Medicine American Orthopaedic Society for Sports Medicine American Osteopathic Academy of Sports Medicine

Consortium Recommendations Younger athletes should receive a comprehensive PPE biannually and at 3-year intervals for older athletes. Must include comprehensive medical history, height, weight, blood pressure, vision, immunization record, and skin, abdominal, genital, cardiovascular screenings. (Kurowski & Chandran, 2000) Two forms of PPEs: Office-based works well when physician is familiar with athlete’s medical history. “Coordinated medical team” - accommodates groups of athletes in one session. (Bernhardt & Roberts, 2010)

Consortium Recommendations Identify any preexisting conditions that may make the athlete vulnerable to specific medical problems. For example, sickle cell trait, diabetes, epilepsy, and drug allergies Absence of paired organ (e.g., eyes, kidney) is a complex issue and a number of variables must be considered including the relative risk associated with a particular sport. (Rice, 2008) All information should be handled appropriately to protect athlete’s confidentiality.

Role of Preseason Conditioning Many of the intrinsic risk factors, such as fitness level and skill, can be significantly modified as a result of effective conditioning programs. Injury prevention strategies should focus on preseason conditioning and training throughout the season that includes strength, balance, and functional sport-specific skills. (Abernathy & Bleakley, 2007) School-age youth are encouraged to participate in 60 minutes or more of moderate to vigorous physical activity each day. (Carter & Micheli, 2011; Faigenbaum, 2013)

Preseason Conditioning Provides improved performance and reduction in injuries. Best accomplished by incorporating the concept of periodization in the total conditioning program. General Conditioning: aerobic fitness, muscular strength and endurance, flexibility, nutrition, and body composition. Sports-Specific Conditioning: focuses on any aspect of a particular sport or activity that is unique to it.

Conditioning Aerobic fitness: All athletes benefit from improving aerobic fitness. 60% of maximal heart rate are most often used to elicit training adaptations (Reuter & Hagerman, 2008) Aerobic training at least 3 days per week. Anaerobic training: Resistance training, plyometrics, speed, agility and speed-endurance training (Baechle, Earle, & Wathen, 2008) tissue becomes stronger as a result of resistive exercise (Ratamess, 2008)

Conditioning Muscular power Muscular strength Maximal force produced in one repetition 1RM Muscular power Strength over Time – Ability to produce force quickly Muscular endurance Ability to sustain a muscle activity All improve with some form of resistive training. Training volume, training intensity, training frequency, and the frequency and duration of rest (recovery) periods are manipulated for specific results. (Baechle et al., 2008)

Achieving Effective Training (Baechle et al., 2008) Training volume - the number of repetitions the weight is lifted Load-volume - the total amount of weight lifted in a given session Training intensity - amount of weight lifted per repetition Training frequency - the number of training sessions completed in a given period of time Rest periods - time allowed between sets Exercise selection - choosing exercise based on the movement and the muscular requirements Exercise order - the exercise sequence

Flexibility ROM in a given joint or combination of joints Two types of flexibility are static and dynamic Determinants of ROM include: age, gender, bone structure, joint tissue mass, extensibility of joint soft tissues and tissue temperature. Decreases with age and females tend to be more flexible Static and dynamic stretching have been demonstrated to improve ROM at targeted joints; it takes significant time to create permanent or plastic changes in muscle and surrounding connective tissue (McHugh & Cosgrave, 2010)

Stretching Ballistic - technique with repetitive bouncing motions Static - Passively stretching an antagonistic muscle to maximal stretch and holding Dynamic - voluntary technique that uses full-range, sport-like motions to warm up Proprioceptive neuromuscular facilitation (PNF) -techniques involving combinations of alternating contractions and stretches Research literature has failed to demonstrate consistent findings on the best type of stretching. (12-week) stretching programs were more likely to reduce the chance of injury (Jamtvedt et al., 2010)

Body Composition The dietary habits of any athlete, regardless of the sport, have a profound influence on overall performance and on recovery from injury. The body responds to a conditioning program more effectively when it receives proper nourishment. Student athletes are reporting to sports with body compositions over the recommended level for healthy maturation. Coaches, parents, and athletes must take care to avoid an overemphasis on leanness in sports like gymnastics and diving.

Periodization The organization of training into a cyclical structure to attain the optimal development of an athlete’s performance capacities. Organizes training into cyclic structure based on competitive sports seasons Manipulates exercise frequency, intensity, volume, and duration. As intensity goes up, volume and frequency go down Helps prevent training-induced injury.

Periodized Program Most training programs designed around a 1-year period of time (macrocycle).Then are further split into: mesocycle – several successive microcycles microcycle – 2 to 4 weeks transition phases – 2 to 4 weeks between training seasons.

Development of Muscle Power Preparatory period during off season with three phases Hypertrophy/endurance – strengthen connective tissue Strength - increase the strength of the involved muscle groups Power - development of higher velocity movements